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2 If you wish to achieve proper body shaping you need to eat healthy every 2 or three hours. This helps jumpstart your metabolism, which accelerates fat burning. Eating in this frequency helps curb hunger cravings too. Diving the number of awake hours by three will give you an estimate of how many meals you should be eating per day. Many nutrition experts say you should not eat post 7 or 8 at night but fact is you should eat healthy even then as long as it is after a 2-3 hour gap. These meals should be nutritious as opposed to snacking. Eating healthy is crucial especially when you are eating so often. You need to include protein in all meals to achieve fast weight loss. Eating protein at every meal enhances the thermic effect, which helps to speed up your metabolic rate. So you burn more energy to digest the food. If you eat more protein, your body will need more energy to digest the food. It will also help preserving your hard earned muscles during the fat loss process. Page 2

3 Every meal you have should also include vegetables. This accelerates fat loss and provide the body with minerals and vitamins. Phyto-chemicals present in these vegetables promote proper functioning of the body. Vegetables also promote body recovery in between training sessions. Intensive training produces free radicals inside the body and consuming vegetables helps fight these because of the antioxidants. Thus muscles damaged will heal faster when you have vegetables. Also, a high protein diet raises acidity in the blood and needs to be neutralized by fruits and vegetables. Whole foods help your body feel more satisfied. You will be able to achieve superior results by just sleeping right, planning your meals and training right. You can get to see instant changes by just following these rules. As many as 4 to 5 of the meals you are having should include high quality of food. Thus, ensure to include more minerals, vitamins, fiber, antioxidants in your diet. Page 3

4 Modern research shows that having the right kind of proteins, carbohydrates and fats can bring about the kind of optimal body change you want. While some carbohydrates or sugars spike insulin levels others cause slower release helping you stay fuller longer. Some proteins get released quicker into the bloodstream and their benefit will depend on what time of the day it is. Some fats will directly target fatty areas of the body and result in fat gain. Then there are other fats, which raise metabolic levels, boost fat-burning power and raise testosterone levels. Merely focusing on the amount of calories ingested and hours spent working out will not help. The focus should be on nutrient timing and the optimal times to eat certain food groups. My Recommended Nutrient Breakdown For Fat Loss: Breakfast: Protein/Carbohydrates/Fats + Veggies Mid Morning Snack: Protein/Fats Lunch: Protein/Carbohydrates/Fats + Veggies Mid afternoon Snack: Protein/Fats Dinner: Protein/Fats + Veggies Before bed: Slow digested Protein/Fats Post Workout (could be any time during the day): Whey Protein (powder for quick availability by the muscles) + Simple Carbohydrates Page 4

5 Ideally, you should be consuming at least 2 litres of water on a daily basis. Just like your meals, this doesn t mean you can just drink two litres in the morning and fulfill your obligation. No, you should always have a water bottle close at hand. If you feel thirsty, take a sip. Not only does your body need water, but it also helps to cut down on hunger pains. Even though you shouldn t be hungry eating 6 meals a day, if you re dehydrated, your body will signal to your brain that you re hungry in an attempt to fill the need. There are 3 types of fat saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat. Your saturated fat should come from your animal products.. For example, Your monounsaturated fat should come from mixed nuts or olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts. Page 5

6 The hardest part about eating well is making sure you can follow the 7 rules above consistently. And this is where preparation comes in. Organization is very important. You might know what to eat, but if isn t available, you ll blow it when it s time for a meal. It s tough making six meals a day. Sometimes the desire to stop at the closest burger joint and scarf down a quick burger is almost unbearable, especially on days where you feel a bit lazy. But if you organize properly, you can save yourself a lot of the anguish. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal. Page 6

7 If you are serious about your fat loss goals, you NEED a specific meal plan Without a meal plan, you can and most of the time will, waste time and money. Be honest, nobody wants to do that. That s why I have designed a Series of Meal Plans specific to Burn Body Fat in record time These complete "no-brainer" meal plans that tells you exactly what and when to eat to burn that stubborn body fat... all that backed up my best nutrient breakdown strategies for optimum fat loss. And, the great thing is that you can personalize these meal plans with the 200 and more recipes included in the Anabolic Cooking Cookbook... I can guarantee you that it will be the best tasting "diet" you will ever come across! Go Check It Out At: Page 7